Weeks 0-2: Basic Muscle Recruitment and Light Mobility
This first week is meant to test the irritability of your current symptoms
The movements will look at establishing preferred movements that you can incorporate into your daily routine to break up static postures
You will find that most of these movements focus on postures that you will carry forward as we increase the challenge
Things like the slight tuck of the chin and the downward pull of the scapula will be concepts that are carried forward throughout your program
Goals: Identify movements that feel different when comparing right to left
Identify any movements that reproduce pain or feel like they lessen pain
Get through this first week without irritating your symptoms
If any of the exercises feel like they are causing an increase in pain during or after exercise, either discontinue that exercise or see if you can decrease the amount of motion you are going through to make it less painful
Ice should be used 10-15min following if any pain or soreness is felt
5-20 reps of each exercise or 30sec to 2 min
I offer either option but sometimes I lean more towards time because you are less likely to rush through the exercise
Complete at least 1x/day, but do some of the movements that feel good lightly throughout the day to break up static postures
Day 1: Assess a preferred movement/position for you neck
This motion as a substantial amount of research to support it’s ability to reduce neck pain
Complete it lightly and frequently
You will compare rotation, side bending and thoracic ext with chin tuck options
Follow the instructions in the video, one of these movements may be more comfortable then the others. If they all feel fine do each as directed in the video, but you may want to choose a favorite as an option throughout the day
